Hazelnuts

Hazelnuts are another rich source of vitamin E and monounsaturates. Also a very good source of the B vitamin biotin, which promotes healthy skin and hair.Like other types of nuts, hazelnuts lower high cholesterol.One reasons for this - besides hazelnuts high levels of monounsaturated fats - may be their exceptional concentration of copper, a key component in the intracellular form of an important antioxidant enzyme called superoxide dismutase, which disarms free radicals that would otherwise damage cholesterol and other lipids (fats). Just 30 grams of hazelnuts supplies 41% of the daily recommended intake.